I run 5 kilometers every day, eat very little, and the food is very healthy, why don’t I lose any weight?
This may be a problem for many friends who lose weight, and most of them have heard the word “plateau” and feel stuck in the bottleneck. However, if the weight or body fat rate no longer changes, is it really a plateau?
Ask what first, then why.
What is [plateau]
Generally speaking, plateau will only happen to athletes of higher level.
For bodybuilders, their plateau period is that they cannot gain muscle or body fat. The premise is that they have been training very hard and exhausted all kinds of training methods. Pay attention to two key points:
- High-level athletes train hard and use all their methods.
For the general public, if BMI is indeed overweight (> 23.9):
You are trying to reduce it to normal, and what you call a plateau is not a plateau at all, because the training level is far from that of professional athletes and far from [exhaustion of methods].
If BMI is normal or even low (< 23.9 or even < 18.5):
If you still want to lose weight, you actually need to change your weight concept first. People’s bodies have physiological rules. Body fat cannot be reduced without any lower limit. If you want to be thinner and more beautiful, you need to exercise and shape, not just lose weight.
It is nothing more than to check the problems from three aspects to break this annoying situation.
Diet error
Reflect on whether you have the following questions.
1. Is there too much carbohydrate (staple food, dessert)? Is it too easy to digest?
Carbohydrates (mainly starch or various sugars) are the direct energy source of the human body, but excessive intake of carbohydrate or the intake of carbohydrate is too easy to digest, which may be converted into body fat.
2. Did you not eat high-quality fat?
A fat-reducing diet is not over with less oil. The body needs fat to maintain its normal operation. Moderate intake of high-quality fat is not an enemy, but helps to reduce fat.
Is the nutrition quality too low?
Various extreme dieting methods are not only too low in calories, but also seriously lack high-quality protein, vitamins and minerals. The body will tend to retain fat and lose muscle, which makes it more and more difficult to reduce.
4. Is the calorie too high unintentionally?
Clearly in the fat reduction, still eat and drink not taboo? I can only say goodbye to weight loss manually.
Recommended diet plan:
- In a meal, there are 1/2 vegetables, 1/4 staple food (mostly whole grain coarse cereals) and 1/4 lean protein (skinned chicken, lean beef, eggs, fish and shrimp meat, non-fried tofu, milk, etc.); The total calories are not too much or too little, limiting sugar.
Inefficient exercise
Then reflect on whether you have the following questions.
1. Is the amount of exercise not enough?
Even for healthy people who do not lose weight, we recommend a moderate intensity of at least 30 minutes each time, at least 5 days a week, and a total of at least 150 minutes a week. So if you are losing weight, should you be higher than this minimum requirement?
Shopping, strolling, work, housework, etc. cannot be counted as sports with sufficient intensity and exercise effect.
2. Is the exercise style too single?
Running every day, jumping every day, playing ball every day… the body finally adapts to this single pattern, because becoming good at it will consume less energy. Famous American coach Dan John said: The less good you are at sports, the more fat you will lose.
3. Insufficient muscle mass?
Both men and women should strengthen the muscle training of the whole body, not just abdominal muscles, chest muscles and arm parts. Strength training can increase muscle mass, more muscles make you consume more energy, and help accelerate fat reduction.
Is the exercise excessive?
The problem of only a very small number of people is excessive exercise. If you exercise too much, your body will not be able to rest and recover, and it will be the same problem.
Recommended Sports Program:
1. Exercise should be sufficient and varied.
Exercise at least 3 times a week for one and a half hours each time (e.g. 15 minutes of warm-up, 1 hour of formal exercise and 15 minutes of stretching), with mild fatigue as the appropriate strength.
Personally, I agree with [high-frequency exercise method]: exercise as much as possible in a week, such as 5 ~ 6 exercises a week, but the amount of exercise per week is reduced: 15 minutes of warm-up, half an hour of formal exercise and 15 minutes of stretching.
It is also necessary to improve the variability of sports and carry out different sports, such as swimming on Monday and Wednesday and muscle training on Tuesday, Thursday and Saturday.
2. Have high-intensity aerobic and muscle training (assuming 4 times a week)
- Monday and Thursday, High intensity aerobic training: Indoor version: Use running stairs as aerobic, The fastest way to run from the first floor to the top floor, Slowly downstairs as a rest, Circulate 3-5 times. It is not convenient to run stairs, Complete 100 ~ 150 open and close jumps in the shortest time at home. Outdoor version: Jogging fast, Run as far as possible (100 meters if you are on the track), Then jogging or brisk walking for 3 minutes to rest, Run again, Three to five cycles. Tuesday and Friday, Whole body muscle training: Complete 5 groups of push-ups (girls can do kneeling push-ups to reduce the difficulty), 5 groups of bare-handed squats and 5 groups of flat support. Do the first two movements as much as possible. The flat supports each group for as long as possible for 30 seconds. Boys can open the door and hold it firmly. They can make 5 groups of pull-ups with their hands on the upper edge of the door. It is easier to stick their bodies on the door than on the horizontal bar. If they are not strong enough, they can put a chair and put their feet on it to borrow their strength.
Irregular living habits
Finally, I reflect on whether I have the following questions.
1. Is there enough sleep? Is work and rest regular?
In order to improve the efficiency of fat reduction, it is better to sleep regularly and sleep enough for 6-8 hours (it varies from person to person, so it is advisable to get up on time without fatigue).
In order to gain more sleep time, find ways to improve work efficiency, or improve yourself and change jobs to companies that attach importance to employee health.
2. Are you sedentary?
It’s okay to get up and walk more, and if conditions permit, strive to stand up and work. On the premise of not delaying things, take stairs instead of elevators, and walk and ride bicycles instead of other means of transportation.